Last weeks training.

Monday- 42 mins easy.

Tuesday- Mile jog, drills and strides and a mile jog. Felt ok

Wednesday- am: 10 min jog

                  pm: Watford Gold Standard BMC 1500m. See race report.

Thursday- 40 min jog. Legs a bit tired.

Friday- 40 mins steady. Didn't feel too bad. 

Saturday- I travelled to and from Birmingham to get the keys to my new house so Steve gave me the option of a grass session or a rest, depending on whether I was tired or not, I chose the session. It was 10 min jog, 5 mins steady, 10x1 min off 45s recovery, 5 mins steady, 10 min jog, this was all a continuous run with no stops. This was because I was travelling all day so Steve gave me something I could do easily and quickly when I got home. The first steady 5 mins was done at 6:11 miling and the for the minute reps I tried to run them hard and keep the recovery close to 6 minute miling. Here are the times for the minute reps with the recovery pace in the brackets.

1. 5:10 (6:07)

2. 4:58 (6:16)

3. 4:50 (5:59)

4. 4:58 (6:01)

5. 5:04 (5:52)

6. 4:49 (5:55)

7. 5:01 (5:47)

8. 5:10 (5:56)

9. 4:56 (6:00)

10. 4:55

The next 5 mins I averaged 5:58 miling then did the 10 min jog. I did the reps on a mile loop which had a hill at one point and was really windy in some places and loads of rain. I suppose the times don't really mean much because of the different conditions at different points but the effort I put in was the same for each rep and by the end I was breathing really heavy and the side of lungs had a sharp pain. I think the recovery is what got me the most as you're still moving pretty quick instead of jogging, it was so tough. During the last 10 minute jog I regretted choosing the session.

Sunday- 60 mins steady. Was supposed to be an easy run but I think I went a bit too quick because the legs felt quite good.

40 mile week